Kodiak Recovery Block — 14-Day Autonomic Reset

A 14-day structured recovery block designed to restore autonomic balance before resuming Kodiak 50K Phase 1 training. WHY THIS BLOCK EXISTS: • HRV 14-day baseline: 70 ms (Jul 2025) → 46 ms (today). 34% decline over 9 months. • RHR: drifted from 48-53 bpm pre-Delhi to 52-61 bpm post-Delhi, currently trending up. • Last night: HRV raw 28 ms (lowest in dataset), RHR 61 bpm. • Training through a 9-month autonomic downtrend is the problem. Rest is the fix. GATE CRITERIA TO EXIT THIS BLOCK AND RETURN TO RUNNING: All 4 must be true for 3 consecutive mornings before resuming runs: 1. Morning RHR < 54 bpm 2. HRV 14-day baseline ≥ 50 ms AND trending up 3. Subjective energy ≥ 7/10 4. No respiratory symptoms DAILY MORNING CHECK-IN (before any training decision): 1. Log overnight RHR from Tredict 2. Log HRV raw + 14-day baseline 3. Log energy 1-10 If RHR > 55 OR HRV raw < 40 OR energy < 6 → drop that day to full rest or walk-only, regardless of what the plan says. PRIORITY ACTION THIS WEEK: Book bloodwork: Ferritin (>50 ng/mL target), B12 (>400 pg/mL), Vit D 25-OH (40-60 ng/mL), TSH (0.5-2.5), CBC, add CRP for inflammation. Script is in your nutrition plan. Do not resume hard training until results are reviewed. NUTRITION FOCUS DURING THIS BLOCK: • Keep protein at 120-140g daily even on low-training days — recovery demands it • Maintain collagen 15g + Vit C 50mg pre-strength sessions • Magnesium glycinate 300mg before bed — critical • Do NOT cut carbs just because training is lower — aim 300-350g/day to support tissue repair • Turmeric, ginger, walnuts daily (anti-inflammatory focus) KODIAK 50K (August) REMAINS ON TRACK. You have 15+ weeks to race day. A clean 2-week reset protects the back half of the training block.

Training phase:

Recovery

Recovery The recovery phase or off-season is used for long-term regeneration after the hard race season. The distances and intensities are lower.

Zone type:

Heart rate

Heart rate The intensities and efforts of the plan are based, among other things, on the heart rate during training. A heart rate monitor is required.

Performance level: Advanced

Advanced Athletes with some experience and a good level of endurance can progress with these plans.

Applicability: Only the buyer

Only the buyer The plan may only be applied to the calendar of the training plan buyer. However, this can be done an unlimited number of times.

License: CC BY 4.0

Attribution The "Creative Commons BY" license allows third parties to distribute, remix, improve and build upon a work, even commercially, as long as the creator of the original is credited. Link to licence description

Satyendra Sharma

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Started running accidently in 2016 and running since. 2 BQs, 7 Stars, 21 marathons and still learning.

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The intensity calculation of this training plan works on the basis of your measured heart rate. A heart rate monitor, e.g. a chest strap or an optical heart rate monitor on the wrist, is required when exercising. Tredict supports most modern sensors and training devices.

Learn more about Tredict with the glossary or read the blog.

HRmax: The maximum heart rate your heart can deliver under very heavy load.

FTPa: Functional Threshold Pace - The maximum speed you can maintain for about an hour.

FTP: Functional Threshold Power - The maximum wattage you can maintain for about an hour.

The relative intensity values of a training session are converted into your personal absolute intensity values when using the plan, based on the capacity values. 70% HRmax thus become 140bpm, if your maximum heart rate in the capacity values is set to 200bpm.
Tredict's intensity calculation is based on the training duration, so the distance of the training plan changes according to your personal FTPa.

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